Student-athletes live fast-paced lives. School. Practice. Homework. Competition. Rinse and repeat. Add the tidal wave of changes their bodies go through, affecting everything from their metabolism to their mood, and it’s easy to see why they burn an enormous number of calories—sometimes 2,000 more calories than their peers a day. 

They need to be extra attentive to how they fuel themselves—not only for competition but for their long-term health. 

Dr. Cindy Cassell, a sports medicine clinical dietitian, helps athletes of all ages think through their nutrition. She offers these insights on how they can stay fit and fueled. 

Make the calories count

Younger athletes, Dr. Cassell points out, need more calories to keep up with their above-average energy needs. “A huge part of sports nutrition is making sure the given athlete is taking in enough calories to fuel the body to provide enough energy to perform.”

But, as she continues, “Most people either don’t eat enough or eat too much of the wrong things.” In either case, the body doesn’t have enough food to convert into energy. This can lead to sluggishness, mental fog, and poor sleep, affecting the body’s ability to repair itself at night. 

Not consuming enough calories can also lead to RED-S, or relative energy deficiency in sports. This happens after an intentional restriction of calories, but also from accidentally not consuming enough—often due to students’ busy lives. RED-S can lead to 

• Lack of energy
• Low bone density
• Menstruation irregularities (amenorrhea) 

RED-S, if ignored, can lead to severe health issues. Parents and coaches should watch to see if their child or athlete is 

• Overly fatigued 
• Not sleeping well 
• Losing weight dramatically 
• Sick often

Good nutrition for student-athletes starts not with supplements or “diet hacks,” but with balanced meals. 

Their meals should include

• Protein, to build and restore muscles, and improve immune system functioning
• Healthy fats, for brain and hormone health
• Carbs, for quick-burning fuel

Along with plenty of fruits and veggies for sugar, vitamins, and minerals. 

Calories should also be spread throughout the day, not front-loaded with a large breakfast (and followed by skipped meals or junk food). 

Be pro-snack

One way to ensure student-athletes keep their caloric intake up is through everyone’s favorite word: snacking. 

But not all snacks are created equal. Just because something is high in sugar and carbs doesn’t make it an excellent fuel source. Fruits, veggies, and granola bars are always better choices over chips, candy, and energy drinks. Even in the age of health-conscious energy drinks, these often provide the body with a quick hit of energy but lack the nutrition needed for sustained energy and recovery. 

Dr. Cassell also points to yogurt and nuts as excellent snacks full of quality calories. “Nuts often get a bad reputation,” she says, “because they are high in calories and fats. But these are good fats that your body uses for energy.”

Almonds, peanuts, and pistachios are especially high in protein, fiber, and some carbs—fueling the body better and longer than a candy bar.

She also recommends snack options like

• Almonds and peanuts
• High-fiber cereals like Kashi
• Lactose-free milk

These foods help us feel full longer and keep our energy steady. They also help control cholesterol.

Don’t forget: hydrate, hydrate, hydrate

Some athletes, especially those training and competing in the heat, can lose three to four pounds of water from sweating. So student-athletes need to make hydration as much a priority as they do their nutrition. 

Dehydration can quickly lead to fatigue, injury, and heat-related illnesses. Some of which can be life-threatening. 

When it comes to nutrition, Dr. Cassell’s advice for student-athletes mimics her advice for anyone else. “We are all athletes in some aspect. Whatever lifestyle you’re living, nutrition is the key to feeling and living better.” 

And for student-athletes especially, nutrition is the key to staying competitive and healthy.